Monday
Jan052015

Bench Press | Deadlift | WOD 1.5.1

Bench Press

Fitness: 3 x 5 Linear Progression
Add 2.5 - 5 pounds to last week. 
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20)
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Deadlift 

Fitness and Performance1 x 5
Add 5 - 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.

Post loads to comments.
e6/6
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For Time:
100 Burpees

Work at a sub-max pace and aim to stay consistent. These don't have to be all strict but don't fall to slop. 

Post time to comments.

Zach H. getting ready to tear it up at Coach Frank's mock Oly meet yesterday. Congrats to everyone who competed and conquered!

  • Coach David wrote a new article on his blog Inside the Affiliate called "Why Are CrossFit Gyms So Expensive?" Maybe you already know the answer; maybe you don't. Either way, we're betting there's someone in your life who has asked you that question and could use a thoughtful answer. Check it out, and pass it along!

Do You Love Kettlebell Kitchen and the LFPB Challenge?

If you are participating in the 2015 Look Feel Perform Better Challenge (January 8th is the last day to complete all the steps!), then you get a discount with Kettlebell Kitchen. The code will be emailed to you. 

Also, KBK will be giving a prize to the winner with the most Kettlebell Kitchen picture tags on Instagram. Snap some pics of your delicious Paleo food and include the hashtags #cfsbkLFPB2015 and #KBK!

CFSBK Olympic Lifting Program Starts In One Week!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

_____________________ 
And That's When the Whores Come In: Weightlifting Behavior Catalyst Athletics
The Vice and Vagrants of Old-School Gowanus Narratively 
The Daily Routines Of 26 Of History's Most Creative Minds Fast Company
Stuart Scott Brought Sports Broadcasting Back to Earth The Atlantic

Sunday
Jan042015

Power Snatch | WOD 1.4.15

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try and go a bit heavier than last week. 

Performance: Work up to a top set of 3 on a Touch and Go Power Snatch
You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week. 

Post loads to comments.
e5/6
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AMRAP 9 Minutes:
3 Deadlift 185/125
3 Push Ups
3 Toes to Bar
6 Deadlift 185/125
6 Push Ups
6 Toes to Bar
9 Deadlift 185/125
9 Push Ups
9 Toes to Bar

...
Add 3 reps per round until time is called.

Post total reps and Rx to comments.

Coach Arturo and his daughter Chloe practice handstands. The family that walks on their hands together...

CFSBK Olympic Lifting Program Starts In One Week!

What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later. 

The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.

Each cycle needs a minimum of eight participants and is capped at 10 athletes.

Coached by Frank Murray, "participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts." —Next Level Weightlifting

AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE 

PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE 

LEARN MORE HERE.

2015 Look Feel Perform Better Challenge Check List

Are you participating in the 2015 Look Feel Perform Better Challenge? Everything got started yesterday, but the deadline to complete all the sign-up steps is tomorrow, January 5th:

  • Sign your name on the list in the community area of the gym.
  • Buy-in of $30. This must be cash and can be given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
  • Track points earned daily on the Tracker spreadsheet.
  • Perform the Test WOD and record results.

_____________________ 
An Icy Volcano and the Cosmic Cycle of Life Slate
The Benefits of Being Cold, or: Does Global Warming Make Me Look Fat The Atlantic  

Saturday
Jan032015

Back Squat | WOD 1.3.15

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20). 

Post loads to comments.
e5/6
_____________________ 

3 Rounds for Time:
30 Russian Kettlebell Swings 72/53#
15 Handstand Push-Ups

For today's workout, you can opt to kip the HSPUs if you'd like, however you must display control through your range-of-motion. If you can get through the workout in under 10 minutes going strict, opt for that. The substitution for HSPUs are Dumbbell Push Presses at around 45% body weight.

Post time and Rx to comments.

Dan on deadlifts

News and Notes

  • Good luck to the CRASH-B team who will be taking on a 6K erg test today.
  • Today is the first day of the 2015 Look Feel Perform Better Challenge. Every year, in only six weeks, we see some incredible transformations and positive behavior changes. We're excited to hear about your successes and lessons learned this year once again! Remember to save the date: Saturday, February 21st at 7pm for the 2015 CFSBK Community Potluck. We'll announce the winners of the Challenge and you can break bacon with your fellow CFSBKers.

Olympic Weightlifting Cycle Mock Meet Tomorrow

Tomorrow at 2:30pm you're invited to see some of Frank's Olympic Lifting Program athletes test themselves in a mock Oly meet. If you've been to Coach Jeremy's CrossFit Totals at the end of each cycle, this event is essentially its weightlifting equivalent. Each lifter will have three attempts at the snatch and clean and jerk.

The new Oly cycle will start on Monday the 12th and will follow the same schedule as previous versions. Registration links will be up tomorrow.
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Best Space Pictures of 2014: A Year's Delights Courtesy of Starry Nights National Geographic
How To Use a Paper Towel TED

Is Cereal Soup?
Zits Tim and Eric

Friday
Jan022015

Rest Day

Arturo leads a class through DROMs 

  • Happy birthday, Michael A.!

The 2015 Look Feel Perform Better Challenge Begins TOMORROW!

New year, new you? Not really. We think it’s best to act in accordance with your goals and values all (or at least most) of the time, but we also recognize that many of us use markers like the beginning of the year to kick start positive changes. The 2015 Look Feel Perform Better Challenge begins tomorrow, and is a great marker to get you on track to become the best version of you in 2015. Some of you have done this in years past, some of you are new to it so here’s the overview:

Who? The entire CrossFit South Brooklyn community
What? A six-week challenge meant as a collective kick start into healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.
When? The Challenge runs from Saturday, January 3, 2015 through Friday, February 13, 2015. We’ll wrap up with a potluck and awards ceremony on Saturday, February 21nd.
Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and a women’s category is two months of FREE unlimited training at CFSBK, a $450+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $1000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, Beircraft, grass-fed steaks from Herondale, and other cool stuff too. This year looks to have more of the same awesomeness. Additionally, Kettlebell Kitchen is extending a 15% discount throughout the challenge to all CFSBK members who are participating! 

Alright, I’m in! Great!

Challenge Guidelines and How To Participate: 
Once you complete the following steps we’ll check them off as such. Please complete all steps by January 5th in order to be eligible for prizes: 

  • Sign your name on the list in the community area of the gym.
  • Buy-in of $30. This must be cash and can be given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
  • Track points earned daily on the spreadsheet (link coming soon!).
  • Perform the Test WOD and record results.

This year’s challenge will follow last year's model and may be a bit different for each of you depending on where you’re currently at with food and recovery. The idea behind this is that while extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash” where an individual rebels against the limiting behaviors of a challenge. We’d rather you change a few manageable things for the long-term than many things for six weeks and then get lost in a haze of bagels, beer, and chocolate cake.

Head over HERE (a page you can access by clicking on the 2015 LFPB widget in the right-hand column) to choose which statement best describes you and then follow those guidelines for the entire challenge.

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Weight Training Appears Key To Controlling Belly Fat Harvard School of Public Health
Saving the Bees The Atlantic
The Cloud: An Interactive Thunderstorm in Your House Colossal 

Thursday
Jan012015

Power Clean | WOD 1.1.15

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try to go heavier than two weeks ago.

Performance: Work up to a top set of 3 on a Touch and Go Power Clean
Work on resetting hook grip on the descent. Hips back, chest and knees OUT on the descent to the floor. You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than two weeks ago. 

Post loads to comments.
e5/6
_____________________ 

Look, Feel, Perform Better Capacity Test
"Cindy, Row Your Boat"

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds and calories to comments.

Rob U.: Warming up or Prancercizing?

Holiday Schedule Reminders

TODAY 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

2015 Look Feel Perform Better Challenge Check List

Are you participating in the 2015 Look Feel Perform Better Challenge? If you missed the Kick-Off and Q&A Meeting yesterday, learn more here. We're starting everything on Saturday, January 3, and the deadline to complete all the sign-up steps is Monday, January 5th:

  • Sign your name on the list in the community area of the gym.
  • Buy-in of $30. This must be cash and can be given to Front Desk staff. 
  • Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
  • Track points earned daily on the spreadsheet (link coming soon!).
  • Perform the Test WOD and record results.

_____________________ 
Happy New Year from CFSBK! Do you have any resolutions for 2015? 

Wednesday
Dec312014

Front Squat | WOD 12.31.14

Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week. 

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20) 

Post loads to comments.
e5/6
_____________________ 

Fitness
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Snatches
Burpees 

Performance
For Time:
8, 7, 6, 5, 4, 3, 2, 1
Hang Power Snatches 115/75
Perform 3 Muscle Ups after each round of snatches

Post time and Rx to comments.

Strong Serene taking her swings overhead

Thursday night Yoga for Athletes is now ACTIVE RECOVERY!

Looking to improve your mobility in 2015? Want some killer bonus points on the Look, Feel, and Perform Better Challenge? Want to hang out with Coach Whit while you mash your tight quads and work on your gnarly shoulders? We thought so!

Beginning this Thursday, January 1, Thursday evening Yoga for Athletes will transform into an Active Recovery class! Details below:

What: Another weekly Active Recovery class. Sweet!
When: Thursday nights at 7:30PM
Cost: You may use one of your weekly classes for this class. Otherwise, there is a $15 drop-in rate.
Where: This class is hosted in our upstairs annex space. Please sign in as usual at the Front Desk before coming upstairs.

*Please note that Yoga for Athletes will continue as scheduled on Saturdays at 10AM.*

Fish CSA Members - Act NOW to get your refund!

Fish CSA members received an email from Village Fishmonger on 12.22 saying the program was going on an indefinite hiatus. If you had money left in your six-month commitment, you need to act now to claim it. All accounts were paused in December, so you won't be charged for January.
How much money you have left depends on when you signed up and what size share you had, and also if you paid for six months up front or on a month-to-month basis.
Here's what you must do to get your refund. Note that you will only be able to see your account on the site for the next 2 weeks, so don't wait!
  • Email VFM at info@villagefishmongernyc.com with subject line "Village Fishmonger CSF Refund" and confirm the name on your account and mailing address. To check that, go to villagefishmongernyc.com and log in; you'll be taken to the Farmigo site, and there you should click on "Contact Info."
  • You should expect to receive a refund by mail in the next 4-6 weeks.
If you have any questions, please email mignyc at gmail dot com. I'm looking into new fish CSA providers; please send me an email if you'd like to recommend someone.

Holiday Schedule Reminders

TODAY 12/31 (New Year's Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

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Why Adding Weight Training to Running is Best for Weight Loss Runner’s World
Is 2015 the Year We All Sequence Our Microbiomes? The Atlantic
Training Youth Athletes For Long-Term Success Juggernaut
Travel 365: Best of 2014’s Travel Photography National Geographic

Tuesday
Dec302014

Rest Day

Micheline G. deadlifting like a boss

Holiday Schedule Reminders

TOMORROW 12/31 (New Year's Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p 

THUR 1/1 (New Year's Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am

Using CrossFit for Weight Loss

By Chris Fox

CrossFit can absolutely be the only physical activity you engage in as a means to the goal of losing unwanted body fat. At CFSBK we program each class to include a warm up, strength training, and a conditioning piece. The warm up gets you ready to train. Strength training builds lean body mass, which includes building stronger muscles and bones. High intensity conditioning work complements your fitness beyond simply being stronger, increasing your work capacity. Strength training and (relatively) high intensity conditioning training stoke your metabolism both during and after your training is over. It is not necessary, and can perhaps be harmful, to add an excess of “cardio” (i.e. low intensity conditioning work) to your training. The type of stress induced by chronic cardio (especially in the absence of strength training and good nutrition) elevates cortisol levels which break down lean muscle and halt protein synthesis. This in turn can make losing unwanted fat tougher than it needs to be, if not impossible. More important than the volume of conditioning work is what and how much you eat. In fact it’s probably more than half of the equation.

What and how much do you need to eat? If you’re struggling with weight then intermittent fasting is not the answer, and neither is bulletproof coffee, or eating strictly low carb. You don’t need a fancy new high hype diet. If your goal is to be healthy and lean then you simply need to start by eating balanced meals made up of primarily quality foods in appropriate amounts, spread throughout the day. 

First prioritize protein. The USDA claims that women need 46 grams per day and that men need 56 grams. This is utterly insane. Those amounts are surely enough for sedentary people with no body composition or performance related ambition to simply exist, but they are not enough for you. Aim for about a gram of quality protein per pound of lean body mass each day, spread throughout the day. This is a pretty standard and accepted guideline in the strength and conditioning world. You’re training like an athlete so you should eat like one. As a rule, don’t just crush a 48 oz porterhouse and call it a night. Your body would rather digest smaller amounts at a time of protein at a time. What do we mean by quality protein? Eat clean animal foods like eggs, poultry, pork, beef, fish, game, etc from the best sources available to you. If you’re a *vegetarian you should consider upping your overall intake. Your body has a harder time assimilating vegetable based protein so it may be prudent to overdo it a bit. 

As a CrossFitter, your meals should be relatively balanced, meaning you should be getting calories from protein, carbs, and fat. If you try and workout while cutting carbs to a minimum you’ll notice after a week or two that your performance declines, aka THE DREADED LOW-CARB FLU. CrossFit requires glucose. If you don’t consume it, your cortisol levels will elevate in response to the increased stress of training in a carb depleted state and you’ll maintain or gain fat.You need some carbs to perform and recover. We’d maintain that getting your carbs from gluten-free sources is better, and that leaves a ton of options. Potatoes (sweet and white), beans and legumes, rice, fruit, corn tortillas, and of course, veggies. How many carbs? The same prescription as your protein (about 1 gram per pound of lean bodyweight) is on the low side and a good place to start for weight loss. (If you’re primarily a strength athlete then you do not need as many carbs and that 1 gram per pound may be plenty. You’ll need plenty of protein, some carbs, and a bit more fat). After a few weeks there you need to gauge your recovery. If you’re feeling frazzled, not sleeping well, and not recovering, consider upping carbohydrates a bit at a time until you feel better. Last is fat. Eat enough to feel satisfied. You want a number, I know. Aim for about one half gram per pound of lean body weight. If you’re on the higher end of the carbohydrate spectrum then you’ll need fewer calories from fat. If you’re on the lower end then you’ll need more. Have some quality fat at each meal. Animal fat (*from pastured animals. If you’re eating conventionally raised animal food then opt for leaner cuts and add some vegetable fat. Avocados, macadamia, coconut, and olive oil should be the primary sources. Nuts and seeds can also be used for a variety and seasoning. Spread your meals out a bit, maybe as many as 3-5 times a day depending on your schedule and hunger levels. There are plenty of resources out there to help you get an idea of how many grams of what are in what but I like the free version of FitDay.  

CrossFit combined with proper nutrition and recovery can help you become fit and lean. Hard work and proper refueling and recovery are opposite sides of the same coin. The strength training and conditioning you perform at CFSBK can be all the training you need, especially if you’re a five days a week person. If you’re coming 2-3 days a week then add in some activity on your days away from us. Interval training is very effective and takes little time. Bodyweight circuits, kettlebell intervals, erg sprints, bike sprints, track work, there are plenty of options. Keep the work on the short side and keep the intensity up.

So, the K.I.S.S. rule is the place to start with body composition changes. It doesn’t have to be (and probably shouldn’t be) whatever the next fad diet is. Basic nutritional principles put into consistent practice may very well be all you need to reach your goals. 

*I personally have run the gamut from being a chubby, sugar addicted adolescent to a skinny, yoga-addicted vegetarian/vegan as a young adult, to the version of myself I have been for the past 15 years or so. I am by no means going to make the cover of any magazine that has SIX PACK ABS on it and neither am I going to the CrossFit Games anytime soon, but I have been able to steadily increase my strength and fitness over the years while controlling my body fat, both to respectable levels. The single most important aspect of my diet that has changed has been moving from first a sugar/processed food diet and then a vegetable-based diet, to one that includes animal products as sources of protein and fat. The balance that it has brought me has been incredible. I stopped craving foods all the time, started adding muscle to my frame and recovering much better. Aches and pains diminished. I’m sick far less frequently and I’m more resilient overall. I was a moral vegetarian/vegan for years and firmly believed in the health aspects of avoiding meat for a long time so I understand the mental and emotional battles of considering eating meat again. My best advice is to simply consider that adding some ethically raised animal food to your diet may be of benefit to you. Self-experimentation is a must.

Are you doing the 2015 Look Feel Perform Better Challenge? If you missed the Kick-Off and Q&A Meeting on Sunday, learn more here. We're starting everything on Saturday, January 3, and the deadline to complete all the sign-up steps is Monday, January 5th. 

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The Ultimate Guide To Paleo Buzzfeed
When Plants Attack: A Time-Lapse The Atlantic
The Year in Pictures 2014 New York Times